Monday, July 21

Satisfying Super Salad: Asian Noodle Salad with Tofu and Mango

Sal ' ad [sal-uh d]: 1. A plate of wimpy greens, topped with a dry carrot stick, a cold cucumber slice, and tasteless non-fat dressing. Guaranteed to leave you hypoglycemic an hour later. 2. A plate of pure fat and carbs on lettuce, considerably worse for you than a burrito supremo.

This is why I hate trying to order a salad. Too often they are either bad for you or just plain bad. Check these out:

How about this from the popular Baja Fresh here in SoCal:Chipotle Glazed Charbroiled Chicken Salad:590 calories, 22 grams of fat, and 1,110 mg of sodium

So what's a girl to do? Fear not, dear readers, FoodBlogga is actually a Hero: a normal girl with superhuman salad making abilities -- to save humanity (Notice: an NBC series featuring myself creating salads to save people's lives while living an otherwise normal life as a food writer is currently in development. All rights are reserved.)

Here are my secret weapons:

Fresh fruits and vegetables packed with vitamins and evil-fighting antioxidants.

"Good" fats in avocados, olive oil, and nuts are high in monounsaturated fat, which can lower your LDL or "bad" cholesterol.

Now for the salad. Asian Noodle Salad with Tofu and Mango is high in protein and fiber yet low in fat and sodium. With chewy noodles, crispy tofu, creamy mango, and a zesty lime, soy, and ginger vinaigrette, you'll be truly satisfied for approximately 450 calories per serving. Plus you'll get an impressive 20 grams of protein, and a mere 5 grams of fat and 500 mg of sodium.

Since a hero's work is never done, look for a weekly installment of these satisfying super salads. Currently, I have 8 episodes ready to air, then I'll have to see if NBC picks me up for a second season.

In a large skillet over medium-high heat, warm 2 teaspoons sesame oil. Once hot, add tofu and saute until browned and crispy, about 5-7 minutes. Set aside.

Meanwhile, place all other salad ingredients (except noodles and peanuts) in a medium bowl and toss gently. Set aside.

To make the dressing, in a small saucepan over low heat, whisk together sugar, vinegar, and salt until sugar dissolves. Turn off heat, and whisk in remaining ingredients. Set aside.

Cook noodles according to package directions. Drain, and add to the bowl of vegetables. Add cooked tofu and dressing, and toss well to coat. Sprinkle with chopped peanuts and sliced mint. Serve at room temperature or chilled.

**I use an OXO Julienne peeler which makes this a breeze. If you don't have one, then just slice all the ingredients very thinly or use a mandolin.

Sounds really great, Susan! The last time I made an asian-style noodle salad, I used whole wheat vermicelli and it was great. I might try your salad with that pasta again. I love the idea of using tofu and mango! My husband has actually been requesting that we eat more tofu and this is his favorite type of salad. I think the dinner question has been answered for tonight! Thanks :-)

I am always amazed at the calorie and fat content of seemingly healthy salads! It's not that hard to lighten them up (I make a Caesar salad with yogurt rather than all the oil)I love Asian salads... Unfortunatly soba noodles and tofu are not easy (read impossible) for me to find here. Maybe in my new location....

A harvest salad, 1100 calories, 81 fat grams? Oh my goodness!! It's so sad that we're all being fooled by thinking if we order a salad it would be a good choice. We need your salad in all these establishments, I going to give NBC a call!

Sensational salad Susan! Thanks for this. I'm thinking of making a noodle based salad tomorrow with some wild salmon I have just been given. This is the one! I'll let you know how it goes, might even put it on the Blog with a reference to you if thats okay!?

I so completely agree with you about salads in restaurants. Thinly disguised gut bombs. No wonder our country is exploding out of their clothes.

I love the type of salad you show here. For us, a salad is fresh field greens and lots of veggies, sprayed with the juice of a lime, a thin drizzle of good olive oil and fresh pepper. I am so swiping this recipe!

When I was in Argentina, there was no such thing as a wimpy salad. They defined their salads more as a collection of veggies and various other ingredients than a bowl of lettuce with a few things mixed in.

I am just as disgusted with these so called "salads". It's really a sin that people are tricked into thinking that they are eating healthy.But thanks to you our super salad hero we can enjoy a healthy and delicious salad. One question: what does you super hero outfit look like??? LOL

Isn't it a shame that the healthy salads are so wicked? I don't mind when it's dessert, but if you look healthy, you should at least try to be healthy. Besides I need a good salad before I devour dessert.:)

lovely recipe and wise comments on salad - the other sort of salad that depresses me in cafes is the one stuffed with meat and not so many vegetables - but what is great about your salad ideas is showing just how good and healthy they can be

Looks lovely, Susan.I like pasta salad so noodle salad has to be good. Heard of Superwoman and Bionic Woman, but SuperSalad Woman?Thanks for saving our lives.:)When I say salad she insists she's not a cow!But if there's pasta/ noodles in it, she doesn't seem to think its salad any longer.

You are my hero! Just last night I added blueberries to a normal salad to which my adoring, broad-minded husband gasped in horror. Me being the good wife, rolled my eyes & told him to just try it. I now don't remember if I saw blueberries on one of your salads, but I told my DH that I did. For whatever reason, he found comfort in that. This Asian salad looks wonderful. Thank you for such a beautiful, healthy post.

We'd like to invite you to participate in our July berry recipe contest. All competitors will be placed on our blogroll, and the winner will receive a fun prize! Please email me, haleyglasco@gmail.com, if you're interested. Feel free to check out our blog for more details. (Click on my name in the message header link to visit our blog. :)

This looks delicious - but I'm having too much fun imagining the costume of a salad-making superhero - lettuce cape, tomato-slice weapons...Thank you for starting my quest for truth, justice, and the salad-eating way.

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